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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Oct 21, 2018:

activity # timemileskm+m
  running11 5:53:12 40.69(8:41) 65.49(5:24) 445
  orienteering5 3:26:21 22.18(9:18) 35.69(5:47) 552
  Strength2 1:00:00
  cycling1 36:00 8.02(13.4/h) 12.9(21.5/h) 168
  Total16 10:55:33 70.89 114.08 1165

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MoTuWeThFrSaSu

Sunday Oct 21, 2018 #

9 AM

running warm up/down 13:00 [1] 2.16 km (6:01 / km) +20m 5:45 / km

Stage one of warm-up

running warm up/down 10:00 [1] 1.92 km (5:13 / km) +15m 5:01 / km

Stage two of warm-up. Had to go find my bib so had an 8 minute pause. Ended up showing up a minute late to my call-up so got pushed back a bit. Then just before punching the start, I realized I had dropped my compass when tightening my shoe so had to go back for it.
We'll just log it as 10 minutes
10 AM

orienteering 1:27:21 [4] 14.57 km (6:00 / km) +363m 5:20 / km

Fun race and terrain. Started off well, had a poor patch in the middle with 3 mistakes, and then finished clean.
First mistake 11, I was looking to hit the indistinct trail but missed it or didn't find it, got pushed around by the green and eventually into the olive green. Spotted the house and corrected from there.
Next, I took the worse route choice to 13 where Eric Bone passed me. So I must have just rushed 15, so had bad exit direction direction, then tripped and retied my shoe which added to the mess, but did a good job stopping and relocating off the trail. Should have stopped earlier or taken time to take the good exit though.
Then followed 15 up with another mistake. Common one, where I lost focus on the 2nd stage of the legs (past trails in middle). Pushed on, from guessing where I was, which was wrong. However, I'm happy I did a good job focusing from there on out. My head started to go a little loopy, so I was zig zagging a bit and not executing everything efficiently, but I kept it clean so I'm fairly happy.

Saturday Oct 20, 2018 #

9 AM

running warm up/down 28:00 [1] 4.42 km (6:20 / km) +5m 6:18 / km

orienteering race 14:10 [4] 3.53 km (4:01 / km) +13m 3:56 / km

Sprint went well for the most part. Only real mistakes were on two where I went up the stairs to the north and then 13 when I popped into the forest too far to the right of the control.
I just feel like I haven't gone fast enough or pushed hard enough in a sprint recently. Maybe that's just a natural loss of drive/Adrenalin for the race?
Anyway technically I could improve on knowing my route more precisely

running warm up/down 6:00 [1] 1.0 km (6:00 / km)

12 PM

running warm up/down 21:00 [1] 3.55 km (5:55 / km)

orienteering 15:59 [5] 3.39 km (4:43 / km) +38m 4:28 / km

Decent run, had three 15s mistakes.

First, going to 9 took a crappy route through the slash and later ran past the control. Then, control 11 I stopped around the circle after just taking a bearing through the forest and getting distracted pushing through the falled trees and crap. Then 15, I left my line after spotting an easier path through the forest and ended up stopping too early, eventually remembered that the path right behind the control would help judge position. Overall, just a bit too much running in the forest at times and needed to read the map a little more.

Since it was in the forest for a fair portion I felt I pushed harder in this race since I at least felt I had something to push against.

running warm up/down 9:09 [1] 1.59 km (5:45 / km)

Friday Oct 19, 2018 #

5 AM

running 25:15 [1] 4.79 km (5:16 / km)

Easy pre-drive morning run. 5 strides at the end
3 PM

running warm up/down 20:00 [1] 3.75 km (5:20 / km)

orienteering 33:20 [4] 6.61 km (5:03 / km) +27m 4:57 / km

Overall not my favourite of races. Made one large mistake in the green at number 8 and then several smaller. I was pretty loud swearing several times after falling in rivers, down hills, or pushing through the green. Goals had been to flow through controls which I did, just needed to keep reminding myself throughout

Thursday Oct 18, 2018 #

4 PM

Strength 25:00 [2]

7 PM

orienteering 30:00 [2] 5.39 km (5:34 / km) +51m 5:19 / km

I'll split the orienteering section up. The training in the forest was just a constant wade through thorns.

orienteering 25:31 [1] 2.2 km (11:36 / km) +60m 10:12 / km

Wednesday Oct 17, 2018 #

7 AM

running 1:22:36 [1] 15.26 km (5:25 / km) +227m 5:02 / km

Easy run, meant to do some hill sprints but ran out of time so I'll do them later
8 PM

running 15:00 [1] 2.92 km (5:08 / km) +2m 5:07 / km

Some stretching and going back to find my headlamp I took out of time

running 13:30 [4] 2.98 km (4:32 / km)

Felt like keeping it short so didn't run to any hills. Marked out 200m along the back of a baseball diamond so ran 7 of those and recovered on the way back (1:30 rest)

running warm up/down 5:16 [1] 1.01 km (5:13 / km)

Tuesday Oct 16, 2018 #

8 AM

running 33:58 [1] 6.81 km (4:59 / km) +86m 4:41 / km

Decided to just do a shorter run to preserve my knees for next week
9 AM

Strength 35:00 [2]

Runner 360 plus some exercises with a band
6 PM

running warm up/down 16:00 [1] 2.83 km (5:39 / km) +10m 5:33 / km

running intervals 30:00 [4] 6.26 km (4:48 / km) +60m 4:34 / km

6 princess point loops. Got from 1:45-1:40 rest, as starting around every 5 minutes it seems. Ran harder then probably necessary, but slowed down as it got dark and made the trails a little harder to see
7 PM

running warm up/down 9:00 [1] 1.25 km (7:12 / km) +20m 6:40 / km

Monday Oct 15, 2018 #

7 PM

cycling 36:00 [2] 12.9 km (21.5 kph) +168m

8 PM

running 15:28 [1] 2.99 km (5:10 / km)

easy jog right after the ride to ancaster

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